The frog planche is an advanced bodyweight exercise that targets the abs while also engaging the shoulders, chest, and triceps. It requires significant core strength, balance, and upper body control.
Quick Facts
How to Do Frog Planche
Follow these step-by-step instructions to perform Frog Planche with proper form and technique.
- Start in a push-up position with your hands shoulder-width apart and your feet together.
- Bend your elbows and lower your body towards the ground, keeping your back straight.
- As you lower your body, lift your feet off the ground and bring your knees towards your chest.
- Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Frog Planche targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Frog Planche
Incorporating Frog Planche into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Abs Development: Frog Planche directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Shoulders, Chest, and Triceps, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Frog Planche build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Frog Planche safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Frog Planche, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Frog Planche, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.